Category: Burn

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **9:00 AM Zoom Class Link HERE (Password is CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Quad Stretch 10 Bird Dog 10 Glute Bride-up w/3 second Hold @ Top Take your time and add additional work as needed. 2) Strength/Volume Work – Every 1:00 x 12 sets: 1- 10 Sumo Banded Deadlifts (Pause At Top 2 Seconds) 2- 50-100′ HSW or Lateral Couch Walk 3- 100m Sprint or 30 seconds Double-unders If you’re jumping in on the Power Hour Workout use this as extended warm-up and skill work. 3) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 10 seconds Sprint +…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 30 seconds/side/direction Wrist Stretches 1-2 minutes/side Pec Wall Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 10/side Clamshells 10 Deadbugs Take your time and focus on positions and activation. 2) Strength/Volume Work – 3 sets of: 20 Wall Sit Hold + Banded Upright Row – (Band On Each Foot) + 20/side 1/2 Kneeling, Low To High, Banded Twists  (Outside Leg Is In Front, Pull From Low to High) + 20/side Slider (One Foot) Reverse Lunge + 20/side Banded Russian Twists Perform this as a superset performing the movements one after another. Rest 2-3 minutes between sets. 3) Gymnastics – 5 sets of: 30-60 seconds Handstand/Stink-Bug/Plank Hold at 50% Range-of-Motion Rest 90-120 seconds between sets….

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) **Zoom Link for Toady’s “EMOTM OF THE DAY” at Noon HERE Password is CVCF WOD: 1a) Warm-up – Passive: 2 minutes/side Pec Mobility Lax Ball/Foam Roller/Household Item 2 minutes/side Glute Mobility Lax Ball/Foam Roller/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push Ups 5 Per Side Hip Cars 10 Shoulder Plank Taps 10 Cat/Cow For quality, not fro time. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10 Banded Rows 10 Household Item Jump Overs 10 Household Item Russian Swings Scale reps up or down as needed based on the loading/items you have to work with. 3) Met-con – AQAP: 6-5-4-3-2 minutes Run/Bike/Row/Ski 50-40-30-20-10 Abmat Sit-ups 25-20-15-10-5 Push-ups Scale as needed. 4) Accessory – 3 rounds…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch 2 minutes/side Lat Foam/Lax Ball/Household Item Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 5/side Thoracic Rotation 5 Wall Slides 10/side Alternating Toe-ups For quality, not for time. 2) Strength/Volume Work – 16 sets of :40 ON/:20 OFF: Station 1 – Banded or HHI Z-Press Station 2 – Banded Bulgarian Split Squats (Switch Legs Every Other Round) Station 3 – Bent Over Banded Rows Split Stance (Switch arms every other round) Station 4 – :20 Second S/A Plank Hold (Alternate Sides Half Way) Max reps at each station, with a focus on quality and range of motion over speed. 3) Gymnastics – 8 sets of :20 ON/:10 OFF: Odd – Hollow…

*New Softgoods Order Shipped Direct to you HERE (First wave of orders will be placed the morning of Monday the 20th) WOD: 1a) Warm-up – Passive: 3 minutes Poop Squat Hold Goal position for this is to have feet together feet straight, and heels down. Goal is to be able to get to 10 minutes of this. 1b) Warm-up – Active – 2-3 rounds of: 5 Sumo Inchworm 10/side Clam Shells 20 Glute Bridge-up of Box/Stair/Couch Take your time, focus on activation, over speed. 2a) Strength/Volume Work – 2-4-6-8-10-12-14-16-18-20 – For Quality: Cossack Squats Jumping Lunges Heels Elevated Narrow Stance Squats Sumo Stance Pause Good Mornings Move through this at a steady pace, not for time, but for quality, position, range of motion, etc. For unilateral movements split the reps between each leg. 2b) Strength/Volume Work – Every 1:30 x 5 sets: 5/side Single Leg Romanian Deadlift…